Elbow Joint Pain: Causes and Treatment

It seems as if when there is discussion about painful joints there are all kinds of articles and lots of information about knees and hips…but what about elbow joint pain? There are many reasons why an elbow may be painful that go beyond “tennis elbow.” One of the more common problems is elbow bursitis.

Elbow bursitis is a condition in which fluid collects in a sac located in the elbow joint. In order to be able to understand how this works it is important to understand the anatomy of an elbow. Bursa is tissue that is described as also being similar to a fluid-filled sac. When functioning properly, the joint moves freely and smoothly with the help of this tissue. With elbow bursitis the joint is inflamed and a separate sac forms and inhibits the movement of the elbow joint. This sac of fluid forms behind the elbow and brings pain and swelling with it.

Many people wonder how they ever got elbow bursitis while others can point to a specific moment in time. It is possible to injure your elbow; many find they have problems after a fall. Surprisingly, even if you are a person who likes to rest your elbows on the table or any other hard surface, things may become worse. For these people, swelling can become a real problem. If you have elbow joint pain caused by bursitis, make a conscience effort to avoid putting that stress on your elbow joint.

There are three main things your doctor will check for in order to determine if you have elbow bursitis. The first give away would be pain around the back of the elbow. Second, your doctor will check for swelling directly over the bony section of the tip of the elbow. Finally, the elbow joint will not be able to move through its full range of motion. Together, all of these symptoms point to a classic case of elbow bursitis, and that means elbow joint pain. Keep in mind that bursitis is not the only cause of elbow pain, and that’s why a trip to the doctor for diagnosis assistance is the right thing to do. Do not be surprised if your doctor wants to take an x-ray as this can help to ensure that nothing is being missed.

If you have any other symptoms it is important to see your doctor right away. Things to look out for are fever, chills, sweats and redness. These can be signs of elbow bursitis that has developed into an infection.

There are excellent ways to treat elbow bursitis. Obviously, if you have an infection and an antibiotic is needed, be sure to take the entire prescription. This helps to lessen the chances of developing another, stronger infection. Look into taking a joint supplement, such as one that contains cetylated fatty acids. These supplements are available in pill or cream form and have been shown to be able to lessen pain, as well as inflammation in the joints. With proper care and treatment you should be feeling better quickly.

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Can Nutrition be an Answer to Back and Knee Pain Management?

Have you heard, “You are what you eat”? That’s a simple but very true statement and one that we need to be considering. If we want to feel better, we need to do some detective work on what it is that is making us feel less than terrific, why do my knees hurt?

For example, weight being the most common. We know we need to lose some lbs., so what is the most logical and correct place to start? Right! EAT LESS!! Move away from the table. Drink more water. Cut out the pop and the snacks, the sugars and the carbs. And most of all the alcohol. Do this and you will begin to lose weight, it just makes sense.

Why should it be any different with other maladies that we are dealing with? Especially chronic knee pain, back, hips, elbows and shoulders. If it is logical for something as common as weight loss, why not knee pain? What should we cut out of our diet? First of all try sodas! We all drink too much of them, switch to water. Sugars, cut back. Look at what you eat a lot of and cut back.

Are there some good things we can take that may counter our knee and back pain?

Glucosamine, (with Chondroitin) is the most common natural product that thousands use and is somewhat effective for minor pain. Other naturals cures are something as simple as ginger or raw vinegar and honey.

.The easiest natural way to eat our way to better health and probably back and knee pain relief is fruits and vegetables. Fruits and vegetables? Ugh, don’t tell me to eat my vegetables! Well, it used to be that the daily recommended portions of fruit was 3, then 3-5, and 5-7, now the experts are saying 9-13 servings everyday! The average American gets 1!

Why is that so important? Phytonutrients and antioxidants! Layman’s language, powerful fuel for the body to fight the sick cells that turn into the real bad stuff.

So how do I know which fruits are the best? How about, cranberries, blueberries, bilberries, raspberries to name a few. That would be tough to eat all of that everyday. Is there an easy way to get 13 servings of fruit every day?

How about drinking it? YES! DRINK IT! How much, a gallon? Try 4 ounces! No way, you say, how do I do that?

I would love to show you how simple that can be and how great the effects can be. Lets talk soon.

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2008 Crossfit Games Deadlift/Burpee: Time 2:44

5 Rounds of: 275 lb Deadlift x 5 reps 10 Burpees Finished in 2:44, My Buddy Speal barely got me….dang it!!

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AIR SQUAT

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www.GutCheckCert.com Summer?s almost here

Ahh, summertime is here. It’s probably one of our favorite but most stressful seasons. It’s wonderful because the days are long and the weather is beautiful. A time to get together with family and friends and hit the beach, to bask in the suns rays while lying around scantily clad. Unfortunately it means putting away the springtime baggy clothes and baring your flesh to what seems like the world. It’s time to play the fab versus flab game. You either look at yourself in the mirror and say, ‘not too bad’ or unfortunately have to say, ‘uh-oh, better get to work.

’ Fortunately there’s still time but you need to get started today. I’ve been here myself. Heck, I’ve had years when my weight fluctuated more than Oprahs, but finally decided to put an end to the madness. So, how do we get into shape for the summer and then keep it off throughout the year? Here are a few fun tips that I use. They work for me and hopefully will for you too.

1. Make a Plan – “If you fail to plan, you plan to fail!” It’s that simple. I work with many clients that just decide to stop eating. We all know this doesn’t work. It throws the body into starvation mode and slows down the metabolism. I keep a very basic monthly eating & exercise calendar on my refrigerator. This way it’s the first thing that I see every morning. It’ll help keep you on track. Right down what you eat and what you do. People who keep journals are more successful at losing weight and staying in shape.

2. Have a Contest – Create your own version of the ‘Biggest Loser.’ A group of about 20 of us threw $20 a piece into a pot. We have to weigh in once a week and at the end of the month the winner takes all. There are rules though. If you miss a weigh in, you pay $10, if you gain weight or stay the same, you pay $10. Cash is a big motivator. Remember, if you do have this type of contest to be safe. Do not try losing 10lbs a week, two or three pounds are fine.

3. Sign-up for a Fall Event — It’s easy to get sidetracked during the summer with all the fun outdoor eating and drinking activities taking place. Every year I try to find an interesting or challenging fall event to sign-up for and begin training for this time of year. For instance, you and your friends could start training for a marathon, triathlon or a Muddy Buddy. The main thing is to find something that will help get and keep you physically active and focused not only during the summer but throughout the year.

There is still time to get into shape for the summer and even take control of your life. But it begins right here, right now. Remember, to lose weight and get fit, it’s a simple math problem of calories in versus calories out. You have to burn more calories than you consume. It’s that simple. This can easily be achieved by becoming aware of the amount of calories you are consuming daily. You don’t know how many? Find out, it’s on the label. Then, you need to incorporate 2-3 days a week of strength training and 3-5 days a week of cardiovascular training into your lifestyle. Combine all this together and you have one incredible recipe for success.

Get out the summer swim wear. Try it on. Look in the mirror. Decide what plan of action to take. Then make it happen. You can make this the best summer ever, but it all depends upon you. You are worth it. Have a wonderful, healthy and very happy summer.

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Crossfit Training On The Indo Board

Here’s a little video we quickly threw together as a favor for Hunter and Chip at Indoboard.com for The 2008 Crossfit Games.

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Post-CrossFit Games WOD

Christy Phillips and Danielle Dionne meet up after the 2009 CrossFit Games to do another Primal workout together. Christy finished in 6th place while Danielle finished 37th. Both are eagerly anticipating next year’s event. The workout was… Row 500m 45 Squat Cleans (65#) 10 Handstand Push-ups 100 Double-unders 30 Push Press (65#) 20 Chest-to-bar pull-ups Run 400m 15 Back Squats (135#) 30 Box Jumps

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Rantings of A Heavy Metal Blogger #1

Just a list of some things I’ve been thinking about or bitching about. Lets rock it:

- Why is Bon Jovi and Poison subbing in Bass Players? I didn’t even know that they had bass players.

- I think I’ve had enough outdoor concerts to last a lifetime. If one more stinky smelly dude that knows nothing about music slams into me I’m going to snap. Don’t worry I say this every year.

- I’m actually border line excited to be media at the GWAR/Lamb of God concert, but as Heavy Metal Momma said, “What do we protect the camera with from the blood.”

- Rumor had it Heaven & Hell were breaking up! Why would they do that, they finally got to tour without Ozzy or Bill Ward. Things are good now.

- Speaking of Ozzy, he had a nine year old play on stage with him at Blizzcon. Ozzy is dead to me now.

- Was Dragon Force famous before Guitar Hero? I think I just answered my own question.

- How in the hell am I going to get Morgan to a Metallica concert when they’re in the area. Might have to pull a Mr. T and knock her out before the show.

- Does Kip Winger realize how terrible the name Kip is?

- Garage Days was just awful, I mean awful.

- 3 Inches of Blood is coming to Halifax. That would be great if I had a sweet clue what was in their catalogue. Since my brain is obviously full with shit I can’t take the time to look it up either.

- Does Mick Mars take the same injections as Ozzy does to play on stage. If they do they might want to switch to the shit that Dio is taking.

- Dee Snider and Sebastian Bach are country boys now. WOW, next we’ll have Odeus in opera.

- The site is expanding like crazy, hard to keep up. If you like this article format let me know. It was fun to just bitch.

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High Intensity Interval Training

This is a high intensity interval circuit done using five exercises.

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http://www.GutCheckCert.com Active Hit the Surf

It’s that time of year again when we all flock to the beaches. There’s nothing better than hanging out by the ocean, enjoying the sun, the surf and just taking it easy. Believe it or not, this place we generally look to for a little relaxation can also be great place for a fun, calorie burning and heart-pumping workout.

I’ve been teaching Boot Camp classes for 15 years now and love to take my clients at least once a month for an enjoyable little Gut Check “Hit the Surf” Workout. It breaks it up for me and makes it interesting and exciting for them. You may be asking yourself, “How can a Boot Camp style workout be fun?” Well just sit right back and let me tell ya. First, a few things you want to do before you get started. If you are going to go into the water, make sure you know how to swim and I would highly recommend bringing a friend or two just in case. You never know when you’ll get a cramp or get stuck in a riptide. There’s safety in numbers. Be sure to use sunscreen. The rays are powerful at the beach. We wear regular workout gear with running shoes, shorts, shirt and cap. Bring plenty of drinking water and possibly a towel to rinse off with afterwards. Lastly, I would recommend getting there early to avoid the noon rush.

The Workout. Even though it’s warm at the beach it’s still important to properly warm-up your muscles and your body. We generally start off with a half mile run, followed by some shuffles, lunges and calisthenics. Now it’s time to have some fun. If you’ve ever watched the movie Chariots of Fire you saw the young men running parallel to the beach at the water’s edge. I loved the movie and enjoy doing the same thing. Go out into the water until it’s a little less than knee deep. Now you’re going to try to stay at about this depth and run parallel to the beach while in the water. I would recommend beginning with 40yd to 100meter dashes. The added resistance from the water really challenges your muscles and your lungs while giving a great workout. Try 4 – 6 repeats at various distances or shoot for 30-60 seconds.

Really try to get a friend to join and you can have fun with piggy back races. My clients love this. Jump up on your partners back and you’re off. Try to make it as far out into the waves as you can. When a wave knocks you off your feet, you’re turn is done. Head back to shore and switch positions with your partner. The goal is to see who can make it the farthest without getting knocked over. This one is truly fun but challenging too. Of course you’ve got to get a little sandy too. Here’s what you do;
• Drop down for 60 sec. timed regular push-ups
• Flip over for 60 sec. sit-ups
• 45 sec. wide push-ups
• 45 sec. elbows to knees crunches
• 30 sec. diamond push-ups
• 30 sec. fingers to toes crunches (legs bent up at 90 degrees)
• Finish it off with a couple sets of 25 3-count arm haulers and flutters kick. You should look like the Sand Man at about this point.

Now for the grand finale. Many times during our hour and half workout, I yell “Hit the Surf” and everyone runs into the water and plops down until their head is under, then immediately springs back onto their feet and runs to shore. You will be amazed how exhausting this is, real leg and lung burner. So here’s the deal;

• Put your water bottle about 20-30 feet away from the waves. This is your staring and transition point. Ready? Now “Hit the Surf!”
• Back out to your water bottle/marker – 30 mountain climbers
• Hit the Surf
• 25 push-ups
• Hit the Surf
• 20 speed skaters
• Hit the surf
• 15 starbursts
• Hit the Surf
• 10 burpees – DONE!
• 5-10 min. cool down
• 5-10 min. stretching

Now that you’ve got a great workout in, it’s time to kick back and really enjoy the sun, sand and surf but this time on your back. Have fun!

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